Advice on my Diet plan please.

[Jhernandez]

Height:175.26cm
Weight:89.36kg
Body fat:20% (calip)
LBM:71.49kg
BMR:1,914.1
TDEE:3301.8

I go to the gym about 6 times a week and spend around 1.5 hours at the gym heavy weight training. Everyday I do cardio half hour to 45 mins. Alternate between HIIT one day and steady. My biggest problem is structuring a diet to fit my caloric and protein needs. I eat just about all foods and non allergic.

cal/pro/carb/fat
5:00am (preworkout get to the gym 5:30)
Super pump MAXX (1 scoop)
ISO100 (1 scoop)
116/25g/3g/0

8:00am(post)
1/2 cup egg whites
1 whole egg
2 slices Ezekiel toast
307/27.25g/32g/6g

11:am
6oz grilled chicken breast
1 cup brown rice
690/43g/50g/6g

2:00pm
6oz lean ground beef
1 cup brown rice
1 cup broccoli
705/54g/56g/21g

5:00pm
5oz Oily fish
1/2 cup brown rice
1 cup broccoli
varies

8:00pm
6 oz grilled turkey breast
1/2 cup lentils
220/42g/unsure/unsure

10:30pm
Elite casein XT (nasty as hell btw)
1 tbsp of organic peanut butter
209/33g/10g/8g

it just doesn't feel right lol please help me out forgot to add my goal pfft lol rookie mistake. Want to bring down body fat to around 10%. I also want to build more muscle to give myself the big/fitness look

[digsy1983]

Hey Hernandez, how long have you been training? U may have missed the newbie magic window where you can build muscle and also lose fat. Generally u can do 1 or the other.

Your cals seem a bit high. Did you use lbm x 15 to work it out?

Have you deducted cals for a cut? Or are you trying the long rout of a recomp?

[Jhernandez]

Lol yea i meant i want to cut first then pretty much bulk after i reach my 10% goal. ive been training on and off for a couple of years nothing really solid till about 5 months ago. Suffered from major gastritis pains and decided it was time to stop messing around with the junk food and get healthy. Well my LBM is 71.49 so times 15 its 1,072.4. This is pretty much the first time ive been really dedicated and I've had good gains but i want more lol. So by asking if ive deducted for a cut not sure and no not long rout

[digsy1983]

Lbm x 15 is in pounds not kg! Convert your 71.49kg to pound then x 15. The TDEE is set up to give you your "rough" maintenance calories. So if you're wanting to cut you deduct aprox 500 cals from your TDEE and vis versa for bulking, add aprox 500 cals.

[Jhernandez]

Sorry for some apparent reason my iphone doesnt let me post on the forum. I weigh 195 so total would be 2925. So you mean i should eat 2425 in cals to be able to cut? Ok my next question is, are my carbs/pro/and fat ok?

[digsy1983]

yes, if your tdee is 2925 cut at 2425. at a 500(ish) deficit you should in theory lose 1lbs a week. (1 pound of fat = 3500 cals)

i dont know what macros split you went for in your previous diet plan. you can start off with a 40/40/20 split then move on to a 30/50/20 then eventually onto a 20/60/20 split as progress slows throughout.

40/40/20 @ 2400 cals = 240g carbs / 240g protein / 54g fat.
30/50/20 @ 2400 cals = 180g carbs / 300g protein / 54g fat.
20/60/20 @ 2400 cals = 120g carbs / 360g protein / 54g fat.

every diet at the start is a rough plan and may need tweaked, you've just got to find out what works best for you. you could set up a plan with less calories and incorperate a refeed every so often. but for now i'd go with 2400 cals until youve got to grips with it.

[Jhernandez]

Thanks Digs I appreciate the help brotha. Going to start it ASAP and work on the gains ill keep you posted on progress!

[digsy1983]

no bother man! just set up the food within the macros plan you want and go for it. browse other threads and take what you can from them, its a good way to see how other people set their plans up and you learn some good information.

when do you workout? with minimal carbs you can set them up betweem 2-3 meals to get the best results. breakfast, preworkout and postworkout. but once again its what you feel will work best for you and your lifestlye.

good luck tho, youll see results with the cardio you mentioned and a solid deit plan!!

[Jhernandez]

I work out at 5:30am. Im trying to figure whats best. I dont want to counter my gains by working out on an empty stomach but i also want the benefit of running during a fast. Can i do this wake up 4:00am run from 4:15 to 4:35 then at 5:30 take my pre workout with a protein shake to then do heavy weight training

[digsy1983]

It may be a case of you having to experiment with what works best for you. Some people do well with fasted workouts others notso much. You could however wake up and have a carb and protein breakfast and then go to the gym and do 25-30 Mins cardio after weights. Fasted cardio is great, but not imperative until a low bodyfat level in achieved. At 20% BF your body will happily burn fat until below 15%. Also, if you run after weights your body is in a similar state to fasted.
You could however also look at intermittent fasting. Fast for 16 hours and only have a 8 hour window to eat your food. There's a couple of threads on here (1 by Kruger and 2 by gbrice) or check out leangains web site.
I'd personally stick with the simple 5-7 meals throughout the day plan and then you can move around as of and when the time is needed, when progress stops of slows down significantly.